Description
This Mediterranean Tuna Salad is bright, protein-packed, and mayo-free—loaded with tuna, tomatoes, cucumber, red onion, kalamata olives, capers, parsley, and feta, all tossed in a zesty lemon–olive oil dressing. Ideal for quick lunches, meal prep, or a light dinner that fits perfectly into a Mediterranean diet.
Ingredients
Scale
Salad
- 2 cans (5 oz / 142 g each) tuna, drained (water or olive oil pack)
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 small red onion, finely chopped
- 1/2 cup kalamata olives, pitted and sliced
- 2 tbsp capers
- 1/4 cup fresh parsley, chopped
- 1/2 cup feta cheese, crumbled
Dressing
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt & black pepper, to taste
Instructions
- Make the dressing: In a small bowl or jar, whisk olive oil, lemon juice, Dijon, garlic, salt, and pepper until emulsified.
- Assemble the salad: In a large bowl, add drained tuna, tomatoes, cucumber, red onion, olives, capers, parsley, and feta.
- Toss: Pour dressing over the salad and gently toss to coat evenly.
- Serve: Enjoy right away, or chill 30 minutes to meld flavors. Serve with pita, over greens, or in wraps.
Notes
- Flavor boosts: Use tuna packed in olive oil; add fresh dill or mint; mix in roasted red peppers or sun-dried tomatoes.
- Make it a meal: Add cooked quinoa or farro for extra fiber and staying power.
- Vegan swap: Omit feta and add a can of chickpeas.
- Salt watch: Olives, capers, and feta are salty—season lightly and adjust at the end.
- Meal prep: Keeps up to 3 days refrigerated. For max crunch, add dressing just before serving.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad, Lunch, Dinner
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1/4 recipe (~1.5 cups)
- Calories: 340
- Sugar: 4g
- Sodium: 750mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 45mg
Keywords: Mediterranean tuna salad, tuna salad without mayo, healthy tuna recipe, Mediterranean diet recipes, quick lunch, gluten-free salad